Why is eating well good for your mental health?
Mental health is a complex issue and many factors can influence it, including physical activity and diet. For example:
- Your brain uses approximately 20% of your energy comes from food. and needs nutritious foods rich in vitamins, minerals, antioxidants, proteins, complex carbohydrates and healthy fats to function properly.
- Eating mostly processed or refined foods can lead to: a low nutrient dietwhich could Altering brain chemicalswhich means your brain might be less protected from damaging free radicals. This can lead to a increased risk of depression and anxiety.
- Your food choices can also affect your gut and the billions of friendly bacteria that make it up. Your microbiomeThese bacteria protect the intestinal lining, control inflammation, help absorb nutrients, and send signals between the gut and the brain (called gut-brain axis) that influence mood and mental health.
- A balanced diet rich in whole grains, fresh fruits and vegetables, oily fish and seafood, such as the Mediterranean diet, can reduce the risk of depression by Between 25% and 35% compared to a diet rich in processed foods.
But it is important to know that diet is not the panacea.
According to Katherine Basbaum, RD, “Mood disorders can last even if you eat well.”
But Basbaum says eating healthy foods is the key to success. “A healthy diet can improve overall health and help reduce the risk of mood-related disorders.”
6 possible effects of a healthy diet on the brain and mental health
So what is the connection between the foods you eat and your mental health?
Food is fuel. It provides energy. Vitamins, minerals and key fats to your body (and your brain!) that help you produce serotonin, reduce inflammationand support general cognitive function, such as learning, memory, and attention.
1. Protect your brain with antioxidants
Free radicals They are unstable and reactive molecules that can cause damage throughout the body. Unfortunately, they are unavoidable.
Free radicals are produced by normal cellular metabolism and pollution.and even certain foods you eatWhen too many accumulate, something known as “oxidative stress” which has been linked to brain-related problems, including depression and anxiety.
But choosing the right foods can help. Eat antioxidant-Foods rich in vitamin C such as berries, green leafy vegetables, nuts, seeds, and beans can help. combat oxidative stress and the problems that this entails.
2. Prevents inflammation and cognitive decline.
Inflammation is the body's response to injury, disease, toxins, or things that don't belong in the body.
Eating a lot of unhealthy foods high in saturated fat, trans fat, or added sugar can cause ongoing health problems. low level inflammation which can lead to dementia and cognitive decline as we age.
A healthy diet, sometimes called anti-inflammatory diet—may have the opposite effect, reducing inflammation and helping to reduce the risk of inflammation-related mood problems.
Making healthy dietary changes to include more fiber, omega-3s, vitamin C, and plant polyphenols can help fight inflammation.
3. Support your brain with omega-3 fatty acids
Your brain need omega-3 fatty acids to create new cells and pathways, store energy, send signals, and control inflammation.
Omega-3s are essential fatty acids, meaning they come only from food. Your body You can't produce them on your own.making them an especially important part of your diet.
Eating more omega-3 rich foods can help reduce inflammationit can help Protect the brainand can help with mild cognitive impairment and mood. But research also shows conflicting results when it comes to mood.
Studies They have found that a low intake of omega-3s may predispose some people to mood disorders and that eating more may help prevent mood-related conditions.
Other studiesAlthough the studies are promising, the results are inconclusive, so larger studies are needed to better understand how omegas affect mental health.
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4. Supports the gut-brain connection
Fermented foodslike yogurt, kimchi, sauerkraut, kefir and tempeh, are rich in probiotics that help populate the intestine with beneficial bacteria.
A review of existing research, which included mostly animal studies, found that gut bacteria may influence how your body functions. The brain reacts to stresswhich may reduce symptoms of anxiety and depression. Further clinical research with human subjects is needed to draw firm conclusions.
Probiotic foods can also help improve the signals between the gut and the brain via the vagus nerve and brain chemical receptors.
Bacteria produce proteins that activate these receptors and nerves and send signals to your brain to regulate your emotions and improve your mood.
5. Regulate your mood with magnesium and vitamins.
A healthy diet for mental health provides your body with vitamins and nutrients that nourish your brain, boost energy levels and regulate your mood.
For example, magnesium can help balance stress hormones, improve stress and anxiety, and improve symptoms of bad mood, such as weakness and fatigue.
“B vitamins are other essential nutrients for proper brain and nerve function. In particular, getting enough vitamin B6 in your diet can help regulate your mood and Preventing bad mood“,” says Katherine Bausbam, a registered dietitian at MyFitnessPal.
Vitamin D has similar benefits.
“A lack of vitamin D is linked to seasonal affective disorder (SAD) and depression, and getting enough vitamin D in your diet can help Balance your mood“,” Basbaum explains.
6. Increase brain capacity through proper hydration.
The link between mental health and nutrition also includes hydration.
Your brain mass is 75% waterand too much or too little water can cause problems with thinking, memory, and mood.
Even mild dehydration can affect your memory and alertness and cause more anxiety and fatigue.
Fatigue and negative emotions, such as anger, confusion, hostility and depression, also increases with mild dehydrationDrinking enough water throughout the day can help manage your mental health and boost your brain power.
According to Basbaum, the exact amount of water per day may be different for each person, but The general recommendation is:
- 13 cups a day for adult men
- 9 cups a day for adult women
Water-rich foods (listed below!) are also responsible. 20% of your water consumption and can help promote proper hydration.
Foods that help maintain mental health
So what exactly should you eat to maintain good mental health?
A balanced diet includes plenty of protein, fiber, healthy fats, antioxidants, vitamins and minerals from whole, natural, hydrating foods.
Be sure to include:
- Fiber-rich whole grains: Brown rice, oats, whole wheat pasta or bread, quinoa, millet, farro and buckwheat.
- Complex carbohydrates: Whole grains, bananas, apples, berries, melons, potatoes and peas.
- Foods rich in antioxidants: Spinach, kale, chard, citrus fruits, berries, nuts, seeds, meat, fish, seafood, apples, grapes, and green tea.
- Omega 3: Chia seeds, flax seeds, walnuts, canola oil, salmon, mackerel, sardines, and fortified dairy or nut milks.
- Foods rich in magnesium: Whole grains, milk, yogurt, nuts, seeds, and green leafy vegetables like spinach and kale.
- Foods rich in B vitamins: Tuna, salmon, chickpeas, chicken, dark green leafy vegetables, oranges and papayas.
- Foods rich in vitamin D: Salmon, tuna, sardines, beef liver, fortified orange juice, and fortified milk.
- Hydrating foods: Cucumbers, celery, lettuce, bell peppers, melons and berries.
Discover the best way to start a diet to improve your health
Nutrition and mental health go hand in hand.
Your diet affects how your brain and gut function, influencing how cells and nerves communicate with each other, produce brain chemicals, store energy, and respond to stress.
While the links between food and the brain may seem complicated, eating foods that make us feel good can be simple.
